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2023 CrossFit Open Prep Program

2023 CrossFit Open Prep Program

$99.99

EARLY BIRD DISCOUNT: Use discount code: SAVE20 to take 20% off

It's that time of year to prepare for the CrossFit open that is just around the corner. Purchasing this open prep program will give you access to our day to day programming, which will include a full strength, skill, and endurance sessions to get you in the best shape of your life come the open. Below is a sample 2 days of programming. 

QUESTIONS: text me: 310-628-4546 or 

EMAIL ME: r.achievement@gmail.com


Monday AM

Squat clean endurance:

1 squat clean Every 6s x10 (55-60%)

Rest 60s

1 squat clean Every 10s x6 ( 65-70%)

Rest 60s

1 squat clean Every 15s x4 ( 80%)

Rest 60s

1 squat clean Every 20s x3 ( 85%

Rest 4min

X2 sets

Split jerk

3x2 @80%

3x1 @85%

Use blocks or rack.

Press

5x8

Build to heavy set of 8

Weighted pull-up

5x6

Build to heavy set of 6

3-4 rds Accessory:

20-15 banded face pulls

15-5 strict dip on parallels

12/12 single arm KB bent over row ( bench support)

12 Arnold press with dual dB

Rest as needed btw sets/ movements

 

Monday PM

5 sets:

1k row

20 burpees over rower (lateral jump)

Rest 3min

Row @moderate + pace

 

Tuesday AM
2 sets:

30-20-10 cal bike erg

12-9-6 bmu

Rest 3min

2 sets:

30-20-10 cal ski

3-2-1 rope climb

Rest 3min

2 sets:

30-20-10 cal row

20-15-10 kHSPU

Rest 3min

Adjust by ability:

Female calories: 22-15-7

Adjust gymnastic volume by ability.

 

Tuesday PM

Back squat clusters:

4 sets:

2@80%

Rest 15s

2@80%

Rest 15s

2@80%

Rest 3min

Power snatch

Every 75s for 10 sets:

3 TNG + 3 DNG ( drop and go)

Keep weight as heavy as technic allows.

Goal is smooth barbell cycling.

3-4 rds for quality:

12/12 bulgarian split squat ( one kb)

6 snatch grip DL ( use straps) 100-110% of snatch

30-20 backextension

30-20 v-up